gain.
Gain weight
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Men'sWomen's
For people who can't put weight on. Eat a bit more, lift three days a week, and make the weight you gain count.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Back squat3 × 6–8 · rest 3 min
- Bench press3 × 6–8 · rest 3 min
- Lat pulldown3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
Week 3, Monday
- Back squat3 × 6–8 · rest 3 min
- Hip thrust3 × 8–12 · rest 2 min
- Lat pulldown3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
What you eat
3,250 caloriesa day
Breakfast
- Oats100 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter35 g
2,500 caloriesa day
Breakfast
- Oats60 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter25 g
What you need
- A gym
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
I eat a lot and still don't gain. Will this work?
Most people who eat a lot do it on some days. The meal plan sets the grams for every day, and the 2-week check moves you up if the scale stays still.
Will I just get fat?
The surplus is small on purpose, so the gain stays slow and most of it is muscle. The check every 2 weeks keeps it that way.
How is it different from build?
Gain is 3 days and eats more. Build is 4 days, for people who already have some size.